The Week That Was: Weight Management & Running

The second week of 2013 is down, and I'm starting to see some progress on the weight management front. I logged a descent number of miles also which certainly helped.

Starting off with Weight Management, I did a good job of sticking to my calorie target although I did have my first over calorie target day of the year (Sunday when I knew I was going to be well under for the week). I burned 3,409 calories during the week (a little over 300 less than last week, but that's pretty good considering that I worked this week but not last). Overall, I finished 2,369 calories below my target calories based on a ½ pound a week loss (so I ate back 1,040 of the calories I burned which is roughly ⅓ and better than the ⅔ I ate back last week). Add that deficit to my targeted ½ pound loss, and I mathematically should have lost 1.2 pounds. As I've said before, weight loss doesn't always work mathematically, and here are my real results:

	Avg	Min	Max	Last	Avg H20	Avg Fat
12/31-01/07	180.5	179.6	181.6	180.6	99.0	44.8
01/07-01/14	179.6	178.2	180.6	180.0	99.2	43.4
	-0.9	-1.4	-1.0	-0.6	+0.2	-1.4

My results were pretty close to the mathematical expectation this week, but it was disappointing that my weight this morning was above average and up 1.6 from yesterday (I know large day-to-day fluctuations happen, but it's hard not to be a bit sad when the fluctuation is upwards). It's looking like Mondays may be my "heavy day" this year. Nice to see that my average fat poundage continues to decrease.

Moving onto running, I ran fewer miles this past week but completed my longest run of the year. I ran four times which I think will be typical during half-marathon training (although I may only run three times in the weeks I plan to increase the distance of my long run). Here's a look at my mileage for the week:

M	T	W	R	F	S	S
4.76	3.25		4.60		9.25
Total Mileage: 21.86

I ran a little bit further last week, but I'm happy with the mileage I did. Along with getting back into half-marathon shape, I'd like to make sure I don't burn out or get hurt. And this mileage is ahead of what I needed to stay ahead of my goal of running 800 miles (roughly 16 miles a week). Here's a graphical look at the miles for the week:

Miles Ran 16 Mile Goal Miles to Max

Here's a look at my progress towards the 800 mile goal:

Previous This Week 800 Miles 1000 Miles

I've completed 41.51 miles in 2013, and if I keep up that pace (I won't), I'll end the year with 1165 miles: well above my goal. I expect that my pace will continue to surpass quadruple digits until after the Shamrock'n Half Marathon.